Four Week Diet Plan (Week Four)

You have now managed a whole week sorting all your own meals out, thinking ahead for each meal and evaluating what you can have and what you cannot have. Ask yourself was it difficult or did you find it easy. What can you do to improve? Think about this then you will know what to improve in week four and onwards.

The final focus point of the book is fat. We have left fat to the end because in western culture it isn’t fat content in our diets that is the main factor for obesity. It is carbohydrates. In western culture most meals we create have a high carbohydrate init as the part of the meal that fills us up. In all fast food restaurants you always get fries with your meal, if we have vegetables we have potatoes and baked potatoes with a filling are also a favorite of the western culture. We are also big fans of pasta and bread. Two out of three times we will have one of these three things with our meal. This is what we need to change. This is also why Miracle Noodles are a great help to reducing carbohydrates in your diet. You don’t have to give up your favorite dishes. A little fine tuning and you can still have your favorite dishes. If you eat a lot of pasta then just replace it for Miracle Noodles and you have cut out the carbohydrates, fat and calories, without compromising on taste.

Carbohydrate and fat overload contribute to degenerative diseases. Fats and carbohydrates during our life time leave fatty deposits all around our body. This can then lead to high cholesterol, high blood pressure, unnecessary back complaints and excess insulin release. These factors then can cause heart disease, diabetes and permanent spinal problems in our older years. This is why you need to act now before it is too late. You are not making sacrifices you are just improving your quality of life for the long run. Miracle Noodles will not only help you improve your quality of life from now on but they can also help the previous damage you have done. With Miracle Noodles being mainly soluble fiber and soluble fiber picking up fatty deposits on the way through the digestive system which can help lower cholesterol you really have nothing to lose.

So what types of fat are there? There are many different types of fat and all you need to know and understand is what they are and how much you should have of each different type. The body does need fat and it is something that you cannot exclude from a diet but just a little education will help you make the right choices. Fats are divided into two main categories saturated fats and unsaturated fats. Saturated fats are the ones to avoid and unsaturated fats should be the one you consume.

Saturated Fats:

Saturated fats are found in animal foods (certain meats, dairy products and organ meats) and certain plant oils (coconut oil, palm oil and kernel oils). You should avoid saturated fats as they can increase dietary cholesterol levels.

Trans- Fats

Trans- fats are unsaturated fats but have been proven to increase bad cholesterol and decrease good cholesterol. Trans- fats are unsaturated fats but they have an element called hydrogen added to them to give them a more solid form. Trans- fats are mainly used in baked products (e.g. crackers, donuts and cakes). They are also used in a lot of fast food products (e.g. chips and onion rings).

Hydrogenated Fats

This fat has the most hydrogen in it and is suggested to increase blood cholesterol. Most commercial products use hydrogenated fats or contain partial hydrogenated fats.

Polyunsaturated & Monounsaturated Fats

These fats come in liquid form. Polyunsaturated fats are known to get rid of newly formed cholesterol and can remove fatty deposits from the arteries. Monounsaturated fats can help reduce blood cholesterol. This will only reduce cholesterol if your diet is low on saturated fats though. Both polyunsaturated fats and monounsaturated fats can be found in several plant oils (e.g. soy, corn, olive, nuts and sunflower seeds).

The preference for fats and oils is to have less than 2 grams of fat in a tablespoon. Protein is still crucial to a diet and a lot of high protein foods also contain a high fat content so this is a list of foods that are high in protein and low in fats:

• FISH [ALL TYPES]

• WHITE MEAT [SKINNED & NOT BREADED]

• BEEF [CERTAIN CUTS]

• HAM• PORK [TENDER LOIN, LOIN & CANADIAN BACON]

• EGGS

• TOFU

• SEITAN

• TEMPEH

• BEANS     

Now you need to get your head around amounts per serving and the calorie count that goes with it think of a tablespoon of olive oil. There is 15ml in a tablespoon. It isn’t much, is it? But in that one tablespoon of olive oil there is 125 Kcal and 14g of fat. That is a lot for one tablespoon. So if you had a salad and had lots of oil on the salad that would be all the fat accounted for that meal. So what do you do if the salad is your starter of a three course meal? You have already had all the fat you should have for that meal. This is where we want you to always be thinking in advance about your meals. For example if you wanted a dessert with your meal, then you would choose a low carbohydrate main course. All you need to do is weigh out the possibilities for that meal and your options.

If you are looking at a menu and know you are having three courses think to yourself what are the three courses you would like. Then think about those foods in detail. Are they high in fats, carbohydrates or calories? If all three are then you need to really think which one do you want most? Once you have set your mind on that, the other two courses can work around that. For example if you wanted beef and roast potatoes for your main course then perhaps have a salad with no dressing or a plain prawn salad for starters and for dessert have a fresh fruit salad. Then you have had three courses and not had to overload on carbohydrates, fats or calories.

It really is this simple. With the knowledge you have now this should be quite easy. Keep practicing. Think ahead for tomorrow or if you know you are going for a meal one evening then balance out your other meals for the day. You have been doing this already for three weeks so you are already used to eating well regularly and healthily.

You now have the knowledge and understand­ing to carry on eating healthily and being the active person you want to be.

The last word is to say is GOOD LUCK!